Wed Workout - 7/12

530AM
Abs
YMCA
Chins - 70,20,20
Upper body pretty much useless now.
Rope pulls - 3x20
Hammer Lat pull - 3x20
Rope Shrug 3x20
Smith Press , Hammer Press, Hammer Lateral - 2 circuits no rest.
Rope Extensions - 6x12

Lower arms a bit sore. I might fool with the 8lb sledge later.